A trip to the grocery store used to include a re-stock of your favorite soda, but now you opt for seltzer (sparkling) water instead. You've made the healthful choice to skip the sugar and caffeine, and found a way to do it without having to sacrifice those bubbles you love. But do all of those bubbles do a body good? Let's find out what dietitians have to say. Show
Related: Raspberry Ginger Lime Seltzer What Is Seltzer Water?What exactly is seltzer water and how is it made? Natural carbonated mineral and "fizzy" waters have been around since the time of ancient Greece. Because ancient Greeks believed this spring water held medicinal value, they not only drank it, but they bathed in it. Many years later, in the 18th century, a European scientist stumbled upon a way to create fizzy water without a natural spring. He discovered that he could infuse carbon dioxide gas (CO2) into water, which created carbonic acid. This reaction gave the water its characteristic fizz. Flash forward to today, and seltzer water is still created using this same process. Plain versions of seltzer contain nothing else, but flavored varieties can contain citric acid or fruit juices as well as some form of sugar or alternative sweetener. Now that we know what seltzer is, let's take a look at what happens to your body when you drink it. Woman with glass of sparkling water Credit: Getty Images / jarih Four Things That Happen When You Drink Seltzer Water1. You May End Up More Hydrated"Drink more water!" is the universal decree you'll hear from health professionals, as many of us don't consume enough fluids to stay properly hydrated. But there's only so much tap water we can drink before the monotony becomes too much. That's where seltzer water can help. "For people who don't like still water and are self-proclaimed 'soda addicts,' seltzer can help people meet their fluid intake needs," says Lauren Manaker, M.S., RDN, LD, CLEC, a Charleston-based registered dietitian. She says that seltzer can be a great way to fulfill that desire for carbonation, without the added sugar. And that satisfying cold fizz makes water consumption fun, resulting in a winning situation when it comes to hydration. 2. It May Harm Tooth EnamelWe don't spend much time thinking about the pH of our mouth, but if we did, we'd be in awe of the fact that it works constantly to keep a neutral pH of 7 most of the time. That neutral pH helps protect our teeth, specifically the enamel. When foods and liquids are introduced, our saliva responds, working to neutralize anything acidic in an attempt to keep that neutral pH. Anything less than a pH of 4 can start to erode tooth enamel. Many seltzers (thanks to the formation of carbonic acid) have a lower pH level than still water, usually between 3 and 5. The addition of citric acid in flavored seltzer contributes to this lower pH as well. Because of this, Manaker recommends that anyone experiencing dental erosion may need to limit their seltzer intake to help preserve their dental health. Or consider enjoying your bubbly water with food to help elicit the salivary response (which helps neutralize the acid). Finally, Vicki Shanta Retelny, RDN, host of the Nourishing Notes podcast, suggests enjoying your seltzer through a straw. It's a simple way to help bypass you teeth altogether. 3. You May Feel, Well, FullDrinking all of that bubble-filled water can make you feel full. For healthy individuals, this can be a valuable tool for weight management, helping to curb hunger. However, Vandana Sheth, RDN, CDCES, FAND, a Los Angeles-based dietitian and author of My Indian Table, says that for people with gastrointestinal diseases such as IBS, seltzer water may cause bloating and gas, so it's best to avoid. And if you have issues with acid reflux or gastroesophageal reflux disease, you may want to limit your intake of seltzer water as the carbonation may exacerbate symptoms. 4. It May Help with DigestionWater is a key player in digestion. If you don't consume enough, things start to slow down and you can end up feeling uncomfortable with constipation. Sparkling water doesn't hold the magic key to cure constipation, but it can be a more enjoyable way for some people to ensure they're getting enough water to keep things moving. Bottom LineDietitians agree that seltzer water can be a helpful tool when it comes to hydration. It's also a great alternative to high-calorie, sugar-loaded beverages. Enjoy seltzer water, but keep balance in mind says Shanta Retelny, and drink a combination of still and sparkling water throughout the day.
How to Creatively Enjoy SeltzerDrinking seltzer water straight from the can is always delicious, but there are other ways to enjoy it! Seltzer water can be used as a fun, fizzy finisher for zero-proof and regular cocktails. It can also be used in place of club soda in any of your favorite drink recipes. Try adding a splash to 100% fruit juice along with sliced, fresh fruit. Or add it to your next smoothie for a light, airy treat. And you can swap the liquid in the batter of waffles and pancakes for seltzer water—which results in fluffy pancakes and crispy waffles. Or try some of our favorites, like this Cucumber-Mint Spritzer or this Mojito Mocktail. Looking for the perfect weekend seltzer-inspired cocktail? Try this Berry Bubbly Vodka Soda! Is it bad to drink too much flavored seltzer water?Too much of anything can be bad for your health, and the same is true for sparkling waters, too. Though drinking a can or two a day should generally be okay, Dr. Ghouri warns against making sparkling water an outwardly excessive habit — or completely foregoing flat water for fizzy water exclusively.
Why is flavored seltzer bad for you?Beyond that, zero-calorie artificial sweeteners may increase your risk for heart disease, weight gain, and other health issues, says Dr. Hashmi: “According to one study, people who consume higher amounts of artificial sweeteners, over several decades, have a dramatically higher risk of stroke and dementia.”
Does flavored seltzer water make you gain weight?Sparkling water does not lead to weight gain, as it contains zero calories. However, when other ingredients are added, such as sweeteners, sugar, and flavor enhancers, the beverage may then contain sodium and extra calories — usually 10 calories or less.
Is drinking flavored seltzer the same as drinking water?But can sparkling water actually replace regular water? Nathalie Sessions, wellness dietitian at Houston Methodist Wellness Services says, “Yes, sparkling water is just as healthy as regular water — most of the time.”
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